3 High-Protein, High-Fibre Meals to Build Muscle and Stay Full

by | Oct 30, 2025 | Recipes

Social media is filled with #proteingoals and fibre hacks, and for good reason. Protein helps you build and maintain muscle, while fibre keeps you full, supports gut health, and, yes, keeps things moving.

But here’s the challenge: most guys don’t get nearly enough of either. To build muscle effectively, you need roughly 2 grams of protein per kilogram of your target body weight, and most people are still falling short. The same goes for fibre, which plays a key role in digestion, blood sugar control, and long-term health.

That’s why we teamed up with Jennifer Nickle, RD, a nutrition coach and recipe developer who’s worked with elite athletes, to create a few simple, satisfying dishes that pack the perfect balance: at least 25 grams of protein and 10 grams of fibre in each meal.

READ MORE: One-Pan Steak Recipe for a Quick and Delicious Dinner

They’re made from real food, loaded with vitamins, minerals, and antioxidants, and they’ll keep your muscles fuelled and your appetite under control.

Let’s get cooking.

Breakfast

Huevos Rancheros

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Prep Time 5 minutes
Cook Time 16 minutes
Servings: 2
Course: Mexican
Cuisine: Breakfast, Healthy, Protein
Calories: 625
Ingredients Method Notes

Ingredients
  

  • ½ cup refried beans warmed
  • 2 small tortillas
  • 2 eggs cooked sunny-side up
  • Salsa for serving
  • ½ avocado sliced
  • 30 g cotija or feta cheese
  • A few sprigs of fresh coriander

Method
 

  1. Spread the beans over the tortillas, then top each with a cooked egg, salsa, avocado, cheese, and coriander. For a local twist, swap salsa for a bit of chakalaka or tomato relish.

Notes

Nutrition: 625 calories, 31 g protein, 52 g carbs (15 g fibre), 34 g fat

Lunch

Chicken Quinoa Salad with Rye Croutons

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Prep Time 10 minutes
Cook Time 15 minutes
Servings: 2
Course: lunch
Cuisine: Healthy, Mediterranean, Protein
Calories: 527
Ingredients Method Notes

Ingredients
  

  • 1 Tbsp extra-virgin olive oil
  • 1 Tbsp sherry vinegar
  • 1 tsp whole-grain mustard
  • 2 cups baby kale or spinach
  • ½ cup cooked quinoa
  • ½ cup cooked chicken breast sliced
  • ½ small apple thinly sliced
  • ¼ cup shredded cabbage
  • 1 slice dark rye or wholegrain bread toasted and cut into croutons
  • 15 g sunflower seeds
  • ¼ cup sunflower sprouts

Method
 

  1. Whisk together the oil, vinegar, mustard, and a pinch of salt and pepper. Add the greens, quinoa, chicken, apple, cabbage, and croutons. Toss everything together and finish with sunflower seeds and sprouts.

Notes

Nutrition: 527 calories, 30 g protein, 50 g carbs (10 g fibre), 23 g fat

Dinner

Sausage and Sprouts Skillet

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Prep Time 15 minutes
Cook Time 15 minutes
Servings: 5
Course: dinner
Cuisine: American, Protein
Calories: 557
Ingredients Method Notes

Ingredients
  

  • 1 Tbsp olive oil
  • 1½ cups Brussels sprouts about 2 handfuls, trimmed and halved
  • 1 small red onion sliced into eighths
  • 60 g sausage or kielbasa sliced
  • ½ cup cooked barley or samp
  • ½ tsp dried oregano
  • 1 Tbsp chopped parsley
  • 1 tsp chopped dill
  • 30 g feta cheese
  • Lemon wedges for serving

Method
 

  1. Heat the oil in a large pan over medium heat. Add the Brussels sprouts (cut side down) and onion, and cook until golden, 5–7 minutes. Push to one side, add the sausage, and sear until browned, 2–3 minutes. Stir in the barley and oregano until warmed through. Turn off the heat and mix in parsley and dill. Top with feta and serve with lemon wedges.

Notes

Nutrition: 557 calories, 24 g protein, 53 g carbs (12 g fibre), 30 g fat

Food Styling by Maggie Ruggiero

Prop Styling by Sophia Pappas

This article by Paul Kita appeared on Men’s Health US